Starting a weight loss program when you have a lot of weight to lose may seem like you are embarking on a journey that may never end. However, once you get accustomed to your weight loss program, the journey begins to get easier. Eventually, your new eating program and exercise routine will begin to feel like a normal part of life instead of a burden.
Step 1
Outline your weight loss program goals. Your weekly goal should be to lose one to two pounds per week. The Centers for Disease Control and Prevention, or CDC, says this is a healthy weight loss rate. Write your goals out on a calendar and include a reward, such as a new book or a day out, for reaching them.
Step 2
Make an eating plan that includes the times you will eat. The American Academy of Family Physicians says you can eat three meals per day with one snack or that you can eat five to six meals spaced out every two to three hours.
Step 3
Plan your menu daily or weekly. Your menu should be based on healthy foods from each of the six food groups noted by MyPyramid.gov: grains, milk, fruits, protein and beans, vegetables and fat. Use a checklist to ensure you get the appropriate number of servings for each group.
Step 4
Keep a journal that includes what you eat, the physical activity you do and any significant events that may affect your weight loss. This journal will help you determine the reasons you hit a weight loss plateau during your weight loss journey.
Step 5
Limit the number of empty calories you include in your diet. Empty calories don't have much nutritional value and can hinder your weight loss success. Soft drinks and unhealthy snack foods such as cookies or chips contain empty calories.
Step 6
Commit to at least 60 minutes of exercise each day. When you first start your weight loss program, you may not be able to work out for an hour all at one time. However, it is OK to work out in short sessions as long as they total at least an hour. Walk, swim, do yoga, participate in an aerobics class, lift weights or play a sport.
Step 7
Talk to people around you who support your weight loss goals when you feel like giving up or if you aren't motivated. If, for example, you don't want to work out one day, call a friend and invite her for a walk. Staying motivated is vital to losing weight.
Tips and Warnings
- Schedule one deviation day periodically. This is a day when you can eat foods that aren't on your diet program. It is still important, however, to make sure that you eat responsibly. For example, don't eat a whole chocolate cake just because it is deviation day---just eat one slice.
- If you have any medical conditions, talk to your doctor before you start a weight loss program.
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